Snatch
Movement:
Every 0:30 x 4 mins 1 power snatch + 1 OHS
Every 0:30 x 4mins 3 Power snatch, 1 sec pause in catch.
Notes: Light weight, for form only.
Snatch
0-10 mins:
Establish a Max for: 2 Power snatch + 2 OHS
10-15mins:
EMOM 5
1 Power + 1 OHS, 90%
Power Endurance
Complete 30 clean and jerks, 60/40kg
Every minute, including minute 0:00. 12 Wall Balls
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7